Many people find it difficult to get motivated to exercise whether they’re in a wheelchair or not and whether they’re disabled or not. You may think about exercising from time to time or if you’re already doing some exercises, perhaps you just need to exercise more. Wheelchair exercise can benefit not only your muscle strength and physical fitness but your mental outlook and emotional well-being.
Finding something that will motivate you to start and then continue a good ongoing fitness program at home will help get in the best shape and best mood and help you feel good too.
Will more strength solve any of your current problems? Most often they will, some directly and some indirectly. Perhaps you may need to develop a better ‘push’. Many wheelchair users struggle with this and a better push can really change your daily mobility habits. It’s one of the easiest exercises and most beneficial also. Developing these muscles will greatly increase your strength and will also help in transferring in and out of your manual, power or electric wheelchair and even help you when carrying or holding various items, light and heavy.
So if you need to exercise from a sitting position from your wheelchair or chair or for whatever the reason there are few easy sitting exercises you can easily do.
Many people need to exercise or prefer to exercise from their wheelchairs or have mobility problems that limit doing strenuous exercises from a standing position. Many people just prefer to do as little exercise as possible and they can also benefit greatly from doing some exercises while sitting down. Try sitting Tai Chi.
The best wheelchair exercises use both resistance training and strength training. With resistance exercises you’ll need to get a resistance band. These are fairly cheap and available at most sports or fitness stores. These are like a big rubber band with handles on the end. You can use the bands with a pushing action or a pulling action. They can be wrapped around doors or your wheelchair arms. You can use them for your shoulders, arms and legs too. You can easily design your own exercises if you feel comfortable doing so.
Strength training is more commonly used. You can use dumbbells or any type of free weights including cans or anything that feels good in your hands. Makes sure to start with one or two pound weights and work up slowly. The usual health club or fitness center workout routine involves setting a standard of about 3 sets of 12 repetitions each.
If you’re not motivated try to find a reason or two to help motivate yourself if you’re not already motivated to exercise in or out of your wheelchair. Once you do this, make sure to consult with your doctor about the exercises you want to do to make sure you won’t injure yourself. I can’t emphasize this enough. There may be some ongoing situation that would not benefit from heavy lifting. Discuss this and find out what upper weight limits you should use.
Try to find times in the day such as when you’re talking on the phone or watching TV or other activities in which you can incorporate your exercises. Maybe morning is best for you. As the day goes by you may become more tired. Developing stronger muscles may help combat fatigue also. Start a Routine.
Getting the blood circulating through your exercise and fitness program will help prevent a lot of brain diseases as recent research has shown the connection between lack of good brain circulation and dementia and other brain diseases. You’ll also be able to think more clearly, concentrate and focus more. The endorphins you’ll release will help counteract pain and keep your mood elevated.
Perhaps get an exercise partner if you’re in a position to do so and exercise together, at least to get started.
If you set some exercise and fitness goals for yourself, even if they’re small exercise goals and slowly work up you’ll soon see the benefits of wheelchair exercise and you’ll want to keep fit while you sit every day. Getting a good wheelchair exercise DVD or video to help you while you exercise will greatly benefit you also.
You can consider the diet and health industry and recognize that there has to be a lot of people looking for the most advanced weight loss remedy. They are usually searching for a diet product to make it easier to lose fat around the stomach. One factor that most dieters forget about is how crucial getting regular exercise is to their general health and for losing weight.
How frequently do you need to exercise before you start losing weight? That can often differ depending on who you are talking to. There are a number of dissenting opinions on the topic of weight loss and exercise. With so many exercise options and plans to choose from, it can be quite challenging to decide which is best for you.
Typically trainers and weight loss gurus will tell you to exercise for at least 30 minutes four to five days a week. This is aerobic exercise. This means your heart needs to be at an elevated rate that is a healthy range for your age and physical fitness.
Some weight loss experts are currently recommending that an hour or more of aerobic exercise a few times a week is necessary to achieve the best results. There is no general consensus on whether that hour of exercise can be broken up or if it must be continuous.
So how much do you really need to exercise to lose weight? The fact is that most of the time, dieters set unrealistic goals for their exercise program and inevitably fall short. Of course, you should always set a goal when starting a new exercise program, but make sure to set one you can actually achieve. For example, deciding to exercise for an hour each day may not be realistic if you are just starting out.
How much should you exercise to loose weight? Try beginning with a simple aerobic exercise that you enjoy, and go at a slow pace at first. You will be more likely to stick with your exercise program if you set realistic, achievable goals for yourself. As an example, If you were able to walk for 5 minutes one day, push yourself to go to 10 minutes the next, then 15, etc. Keep adding to your workout gradually and it will become a habit to exercise, not a chore.
For some people exercise has been a naughty word and they don’t know what to do or where to start. For these people, just getting up off the couch and walking around their house or apartment one time is a start. For some walking to the front door and back would be a start. Just move.
Loosing weight is hard, but can be accomplished. It may be a struggle at first, but do not quit or get your hopes up. If you set small goal that you know you can achieve, you can feel a sense of accomplishment and it will be a snowball effect, causing you to do a little more each time. So, how much should you exercise to loose weight. First start moving and go from there.
Exercise bikes can be used for cardio exercise, building endurance, burning fat and calories, and strengthening muscles. No matter what you use your exercise bike for it’s good to know basic use and safety. There are two styles of exercise bikes – upright and recumbent – and their operation is the same. To get started, position yourself onto the seat. Put your feet on the pedals and adjust the seat so that you come close to full knee extension but not all the way, then adjust your seatback angle for comfort. When you’re ready, start pedaling! This will start the machine and you can then select your workout program from one of the preset exercises or personalize your workout to your own liking. If you want to use your exercise bike to increase your aerobic fitness, try doing intervals. After a warm-up, go as fast as you can for 30 seconds, than slow way down for a minute and repeat. To end your workout, slowly decrease your speed until you come to a complete stop.
Here’s a safety tip: If there are straps on the pedals be sure to use them – it could prevent injury due to slippage or overextension. And remember – always consult a physician or healthcare provider before beginning an exercise program.
While the basic use of an exercise bike is pretty easy, shopping for a home exercise bike can be very intimidating! There are so many different brands, models and styles it can be next to impossible to choose the right one for your home. For most people, buying a home exercise bike is a major investment. It’s also a good investment for those who have decided to make a conscious effort to be fit and healthy. That is why it is important to put together a checklist that identifies attributes that are most important for you and your workout. Here are some tips that should help you out:
1. The first thing you should consider when choosing an exercise bike is the construction. A well-constructed exercise bike is something that everyone in your family can enjoy. You will want an exercise bike that is built with high alloy steel or aluminum frame that is strong enough to support the heaviest person. Some machines come with a weight limit – make sure that limit won’t inhibit your workout.
2. Watch out for noise! A major consideration for a home exercise bike is the amount of noise it can produce. A loud machine can drown out a lot of noise – kids, television, oven timers, etc. And some small, repetitive sounds can drive a person crazy and provide you with one more reason not to exercise. We recommend testing an exercise bike before you buy it. Sit on it and go through the motions so you can assess the noise level and see if it’s something you can live with.
3. Choosing between an upright bike or a recumbent bike is up to your own personal preference. Upright exercise bikes are great for those who prefer a classic seated position – and they are perfect for those that want to try spinning workouts at home like they may have experienced in the gym. Recumbent bikes put you in a seated position more like you would find while sitting in a chair – these are great for people that have avoided exercise bikes in the past due to back issues. Test them out and see what you like the best.
4. And finally, don’t forget the bells and whistles! The newest models come with many extra features, including LCD or TV displays, cooling fans, and audio systems or a heart rate monitor. Using a heart rate monitor during your workout will help you adjust the speed or incline to keep your heart rate in the optimum zone. It’s a good investment in your health!
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It can be tricky deciding on a weight loss exercise program that is right for you, given the seemingly limitless options out there. Ultimately, the decision on the best program should be based on consulting your doctor. also, it makes no difference whether you are trying to lose weight or simply put in place a healthier lifestyle, healthy eating choices should always coexist with any exercise plan. Beginners start here.
Work out how much you weigh and decide how much weight you want to lose through the exercise program. Set yourself the goal to lose this weight and use this as a motivator when times get tough. Breaking up this large goal into smaller, more manageable goals is also a smart idea to keep you focused as you can reach these milestones and feel that progress is being made. If you know the number of pounds that you need to lose, designing a weight loss exercise program that is directly tailored to your needs will be easy.
A personal trainer can be hired to assist in developing a weight loss exercise program. You can also make your own work out plan schedule by searching for online tools. Another option is to buy a ready made exercise plan like a computer program, chart, or book. These items can aid in tracking the goals for your exercise and diet.
There is one clear weight loss exercise program that exceeds all others: cardiovascular exercise. How much cardiovascular exercise are you getting? Cardiovascular exercises include power walking, biking, and running. Slowly over time, you can build up to 20-50 minutes a day, 5-6 days a week.
If your health is good, you may want to think about strength training type weight loss exercise programs. With strength training, you not only build muscle, but you tone and shape the muscles that you already have. Building muscle is great for weight loss because muscle needs more energy to maintain. An assortment of push-ups, curl ups, and ball squats comprise the core of strength training exercises. If you’re new to strength training, choose one exercise per day and do 16 repetitions for best results.
Your weight loss exercise program should include plenty of variety for maximum benefits and minimum boredom. Boredom is the constant enemy of any exercise program so adding variety will keep you going. From a practical viewpoint, your various muscle groups all get worked and your body does not get used to the same routine. Cardio exercises should be rotated with weight training, with an accent on different parts of the body each day for optimum results.
You can augment your weight loss exercise program by writing a journal that monitors which foods you eat, how much exercise you did, and your general wellbeing. Should you feel unwell during exercise, like a dizzy spell then stop exercising. You may want to see you doctor about this or go a bit slower. Remember, it’s all about momentum. Don’t go for bust immediately but work towards increasing the length and intensity of your exercise without feeling unwell or damaging your health.
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If you are interested in beginning a weight loss exercise program, you may be searching for the best program to achieve your ideal weight goal. A variety of weight loss exercise programs are available and you may want to select one of them. Alternatively, you may want to design one of your own. Another possibility to consider is to work with a personal trainer.
A weight loss exercise program can be designed to suit any fitness level. Prior to beginning your exercise program, check with your physician. Do not be overly ambitious at first. Start slowly to allow your body to get used to the increased activity and work up to a higher level of exercise over a period of time.
It is important to include different practices when designing a weight loss exercise program. By practicing different moves it will keep your body guessing, thus increasing your ability to work out longer. Trainers and individuals everywhere are incorporating this style of working out.
Start each exercise session with a warm up period. This will help you to adjust to a workout mode gradually. It will gradually increase your heart rate and get you ready for more strenuous activity. Cardio is often included in weight loss exercise programs because trainers want you to maintain your heart rate at an exercise level. This helps you to burn more calories as you exercise.
Strength training is best achieved through an exercise program. Being able to use free weights and exercise machines is conducive to using a strength training program. An individual may concentrate on different areas of the body. An example is doing crunches, pelvic tilts, or oblique twists to focus on abdominal muscles. Exercises such as seated rows, lat pull downs, or back extensions will strengthen back muscles.
A cool down period is needed at the end of every weight loss exercise program. Think of this as the opposite of a warm up period. The cool down period gives your body a chance to return to its normal state, and to reduce your heart rate to its normal resting rate.
It is not too difficult to create a weight loss exercise program suitable for your needs and level of fitness. Some things that may help you would be to consult a trainer, read through an exercise book, manage your exercises using a program or software, and tracking your diet. Since exercise is vital to weight loss, start with a daily exercise routine now.
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Do you feel the stress or the depression of having to lose a lot of weight slowly creeping up your nerves? Well then … it’s your body saying you need to go have a workout and get some sweat on your t-shirt!
I know sometimes you feel reluctant to leave the comfort of your home for many reasons. For some people, it is their domain and for others their command center! While the TV room, the computer that goes online and the video games can keep you entertained, it can also be as if you are under house arrest for such a long time, the word “exercise” becomes a distant memory in your vocabulary.
But, somewhere in your mind, in a silent corner of your brain, you can sometimes hear a faint voice crying … “You need to get some exercise ..” This may happen several times before you really feel the urge to go work out! But, as soon as the thought appears, I hear you say, “If only I had a friend to exercise with me, I would definitely go out …” Don’t worry, I am not eavesdropping on your complaints or reading your mind! I know that because it was my excuse, and that of many others, to continue to hide behind the walls and hope all these pounds will melt away without a bead of sweat!
Eliminate the excuse – “If I only had a friend, an exercise buddy, it would not be so boring!”
I know a friend to go out jogging would be a great proposition! But not all of our friends have the time for a walk.So what do we do? Do we continue the same way for the rest of our life? No, of course not! No more excuses.
I thought I wanted to get out and change my life, the way I looked and the way I felt about myself. I knew that unless I was willing to try new experiences and commit myself to exercise, I would always feel as if I was failing and not living up to my potential. The determination and the urge to become successful made me innovative.
I found a friend who, although he could not talk, was every bit a companion and just as real as a person! If the absence of an exercise buddy is the only thing stopping you, then it’s time to stop the excuses and look around your house. Maybe you forgot the fact that you have always had a dear friend around you, who needs some real exercise as much as you do! By now, you must know whom I am talking about! Yes, of course, it is your pet! So for pet’s sake do something!
For me, pets have been always been fascinating! As an animal lover, I admire and adore them.They will never say no to you and they will never back away. They are lively, energetic and ever ready! Well, the thought of your pet being an exercise buddy may be amusing to you, but try taking a walk with your pet and see your spirits rise!
Don’t be afraid to go out and feel that winter chill or the mid summer sun on your face! In taking these little steps and implementing these new innovations, you are going to change that bit of laziness within us to a person of action!
Exercise, pet and innovative? I know what you are thinking! I hear you say “Are you crazy? I Know. I am with you mate!
Why do I stress exercise so much? Well, if you are to lose weight, exercise plays a great part in that goal and could be the major deciding factor in your journey to success! There are countless reasons why exercise is good; here are some you will want to explore a little further.
Stress – it will fly out the window!
Depression – well,it too will exit out another window!
Active – you will feel a spring in your feet.
Composed – you will feel your mind thinking clearly and making decisions will become easier and more concise.
Concentration – you will become an expert at this!
Healthier heart – you will have given your heart a new lease on life!
Stronger bones – they, too, will enjoy the benefits of exercise!
Toned muscles – well, do i need to elaborate more?
A Healthier, whole new you – I think you get the picture!
Here are some things that you can do with your pet. Remember, it is not only healthier for you but healthier for your pet to get some exercise!
Suggestions for fun time with your pet-
*Throw a frisby and feel the movement in your arms and biceps; you are nearer to seeing them toned!
*Run a 100 meter sprint … on your mark, set, go!
*Throw a ball and see who fetches it first!
*While you are getting to be good sprinter, challenge yourself to 200 meters and see who pants more!
*When you stop feeling your heart pumping at 200 meters, increase your distance.
*Gradually test your endurance, and your pets, and see who is stronger!”
*Want to try a tug of war? Well, that is a real challenge!
*Get on your bike and see if you can peddle faster than your pet..
The options are endless and i know you have a very creative mind. Know each time you go out and get some activity, you are one step closer to achieving your dreams, one step closer to
your goals!
Throughout the competition with your pet, make sure you both stay hydrated. It is essential your fluid levels are replenished and remain at a healthy level! As the exercise routines and fun continue with your inseparable companion, you will feel exercise much more rewarding. Your pet will smile too and you will be happier and more inspired each time you head out the door.
While your self esteem climbs up the ladder, your TV room and the comfy sofa will seem like the arch villains! You will want to spend more and more time with your lively companion! The park or the side-walk will seem like a safe haven and “the place” to be! You will often admire your courage and your determination! You will learn to look forward to exercise.When ever you wear your workout out fit you will feel empowered!
Soon you will start to love exercising and it will not feel like a chore anymore! Look yourself in the mirror and you will start smiling and see those pounds disappear! When you take your pet out the next time you will hear yourself saying, “Aren’t we an awesome exercise duo!”
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Thinking about exercise and arthritis? It is not uncommon for people to show their horror at this thought. For many years it was believed that arthritis and exercise doesnt go hand in hand. However a recent study has revealed that exercise can in fact help people with arthritis. Additionally exercise is becoming a vital tool in managing arthritis. Regular exercise helps in improving the flexibility of the joints, decreasing pain and rigidity in the joints. It also helps in improving the general muscular structure of the body. Besides it brings extra benefits as well which includes, better overall fitness, more self-esteem and lower levels of depression. This article aims to deal with several exercise approaches that can be used by arthritis patients to get pain relief and manage arthritis more effectively.
Range of motion exercises involves trying to move the joints in all possible directions. It is more of a gentle exercise. It needs to be carried out on a regular basis in order to decrease the rigidity of the joints and avoid deformities. This exercise becomes more important for arthritis patients who tend to avoid much joint movement due to high inflammatory pain. It is believed by some people that normal day activities like dressing, bathing, housework are a substitute for ROM exercises; however this is not the case.
Strengthening exercises are used in everyday life to improve the muscular structure of the body, which allows the body to withstand pain more easily. Similar arthritis patients can use this exercise to help build strong muscles, which will lead to more stable joints and less pain. This type of exercise comes in two packages, which includes isotonic and isometric. Isometric exercises are used in conditions where the joint motion is impaired. It involves tightening the muscles without moving the joints. Isotonic on the other hand, involves tightening the muscles in coordination with joint movements.
Endurance exercises involve bringing the heart beat level of your heart to an optimal level for a short period of time. This optimal level of heart performance is acquired on the basis of the patients age and physical condition using computer. It helps in improving the cardiovascular fitness. In order to increase the effectiveness of these exercises, these shall be undertaken around 3 times a week. Carrying out theses exercises helps patients achieve better physical strength and improve mental attitude.
There are several exercises that be can undertaken by an arthritis patient. Walking is an ideal choice. It helps in building strength and improves mobility of the joints. It is also helpful for maintaining bone health. Similarly running can bring about pain relief to arthritis patients. Research has shown that running on soft surfaces doesnt cause osteoarthritis. This is a good option for people suffering from less extreme version of arthritis.
Yoga has long been an ultimate exercise for arthritis patients. Yoga can help bring relief to joints, decrease pain and relax muscles. It is also a good range-of-motion exercise as it includes controlled movements, maintaining pressures, and deep breathing relaxation. However this exercise must be carefully used if the condition is getting worse rapidly and try not to put pressure on the inflamed joints. Cycling can be used as a low level exercise option. This exercise can be carried in either position; freestanding or stationary. Additionally, cycling equipment can be fixed and altered according to the condition of the patient, in order to make the experience easier and less physically imposing.
The aforementioned exercises give an insight into possible ways of improving the health of patients suffering from arthritis. In order to effectives of each technique it is essential to be consistent. The exercise shall be started on a low note and then build up gradually in order to allow the body to adjust to the outside pressure. Also it is important to keep in mind, that each exercise shall be carried within its own limit. Excess exercise during flare-ups can worsen symptoms.
However before the exercise is undertaken, it is important to contact your nearest doctor and seek professional advice as each case of arthritis shall be dealt on an individual basis. This can be help in seeking a more effective approach to this condition.
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If you’ve stepped into a gym in the last 10 years you’ve most likely noticed those big rubber balls known as exercise balls (or stability balls or Swiss balls).
In my experience, most times these balls would sit all alone in the corner unless they were being used in a special “ball class” or by a creative trainer showing his client some new challenging movements.
But the question is “Are exercise ball workouts needed and useful in an exercise program?”
I believe that they are. Here’s why:
Reason #1: Improved Proprioception and Sense of Balance
Proprioception refers to the body’s sense of spatial awareness in relation to stimuli it receives from the position and movement of the body. In English what this means is that your body has a better sense of balance. It also means that the body has a greater ability to know where it is.
For instance, when you are sitting on a exercise ball there is an element of instability, right? Because of this your body’s “receptors” send your brain and nervous system specific messages telling it where it is positioned. In turn, your nervous system fires signals to the necessary stabilizing muscles that will enable your body to maintain a balanced position as best as possible.
Therefore, one of the big benefits of performing exercises on the stability ball is the heightened training that your nervous system receives. As a result, you develop a better sense of balance, muscle firing sequencing, and other processes that enable your body to perform on unstable surfaces.
This is important because the ability to respond to sudden surface changes is a reality of life. Think about running on uneven grass, standing while riding the bus or subway, walking on an icy sidewalk. All of these conditions require “real time” adjusting and responsiveness that will be bettered if you have trained your body on unstable surfaces such as wobble boards, bosu balls, and exercise balls.
A greater sense of balance and stability in an ever-changing environment presents many injury prevention benefits especially among the elderly and those who are less co-ordinated to begin with.
Reason #2 – Greater Core Muscle Activation
Core stability training has become a key aspect of most athletic training programs. Many trainers and athletes alike have adopted the use of the exercise ball to enhance the effectiveness of their core training programs. Popular opinion and clinical wisdom would suggest that the use of the exercise ball is beneficial in that it provides an unstable surface requiring more muscle activation by the body to maintain stability. However, the research to support or refute these claims is minimal. Nonetheless, it is still an effective tool for developing greater core strength and stability.
Research examining exercise ball use is limited due to the difficulty in measuring actual core stability, muscle activation in stabilizer muscles and physical loading demands placed on the body. The vast number of possible uses for the exercise ball also makes it difficult for researchers’ to assess and are therefore limited to measuring the effects of a few exercises and extrapolating results to various other versions of exercise ball exercises.
To date most studies have only been able to measure the muscle activation in global stabilizer muscles such as rectus abdominus, external obliques, and erector spinae.
Although the research is conflicting and somewhat inconclusive, my advice is to try it for yourself. You’ll notice an immediate difference. Here are a couple of core-based movements that are far more challenging on the exercise ball (thus eliciting greater muscle activation).
1. Crunches on the exercise ball INSTEAD OF crunches on the floor
2. Planking on the exercise ball with feet raised on bench INSTEAD OF planking on floor.
3. Push-up knee roll-ins with feet on ball INSTEAD OF knee raises.
Try these 3 movements and see for yourself which ones are more challenging. For instance, one of the reasons why crunches on the exercise ball are so much more effective is that they allow a greater motion in the eccentric (or “stretch”) phase of the crunch. The ball enables you to extend further back as you come back from the crunch or sit-up enabling a greater stretch in the abdominal muscles. When any muscle undergoes a greater stretch it’s subsequent activation is enhanced and strength increased!
Reason #3 – The Exercise Ball is FUN!
Aside from the fact that the exercise ball provides more challenge and allows for greater core activation in many instances, my Fitter U program incorporates it for another important reason – FUN!
Simply mastering some of the more advanced functional exercises on the exercise ball is an exhilarating feeling. They would definitely make great party tricks that’s for sure. But in all honesty, allowing your workouts to be more enjoyable will better enable you to stay on track to reach your goals. Most people fall off their exercise programs because they’re boring and monotonous.
There’s nothing wrong with having a little fun while putting in some good hard work!
A final note – when choosing an exercise ball you want to ensure that it is well inflated (not soft and mushy) and that when you sit on it your thighs are parallel to the floor. This will ensure that the ball you have chosen is just right for your height.
It is common practice for exercisers to take their heart rate after a bout of exercise. Whether running a track interval or performing an aerobics routine, this method is frequently used to monitor the intensity of exercise.
If you are part of an exercise group, common procedure is to wait until everyone has located their pulse (often 15 seconds or so) then to time six, 10 or 15 seconds while everyone counts their own heart beats. You then multiply by the appropriate number (10, 6 or 4, respectively) to arrive at a beats-per-minute value.
However, research has shown that this procedure underestimates heart rates because of the time-lag after the cessation of exercise. In fact, heart rates drop very quickly after exercise ends. This is particularly true for trained athletes.
MANUAL PULSE MEASUREMENT STUDY
A study at the University of Texas at Austin investigated manual heart rate measurement methods by comparing them to actual heart rates as measured by an ECG. The subjects performed exercise sessions at 70{3813292df256cc7359db914c8bfffc508a0964aa786224d36d2cb21f4b33d600} or 85{3813292df256cc7359db914c8bfffc508a0964aa786224d36d2cb21f4b33d600} of their max heart rate. They waited 15 seconds after the end of the session, then counted their pulse for 15 seconds and multiplied by four to get their beats-per-minute count.
At the same time, an ECG measured their actual heart rates at three different times: during the last 10 seconds of exercise; in the first 15 seconds after exercise; then 15 seconds after that.
The manual measurements and the ECG results were then compared.
FINDINGS
The study revealed several things:
1. Both ECG and manual measurements – if taken after the exercise ended – underestimated the heart rate reached during the final 10 seconds of the exercise session.
2. Even the ECG taken immediately after exercise, yielded a heart rate that was 7-9 beats per minute lower than the during-exercise rate. This is because heart rates drop dramatically once exercise ends – especially for trained athletes.
3. The longer the wait before taking a pulse, the less accurate the measurement.
4. Manual methods for measuring pulse rates were fairly accurate, although the radial (wrist) method was less accurate at higher heart rates than the cartotid (neck) method. The radial method yielded results that were too low by about 10 beats per minute.
CONCLUSIONS
1. The best way to measure exercise heart rate is by measuring it during exercise. Using a heart rate monitor is best.
2. You can measure manually, post-exercise, as long as you add a correction factor (see below). Measuring at the carotid pulse is generally most accurate, as long as you do not press too hard, which can stimulate the carotid sinus reflex and lower the heart rate.
3. The sooner you can take the measurement, the more accurate it will be.
4. A six-second or 10-second measuring period will probably be more accurate than a 15-second period because they give the heart less time to recover.
CORRECTION FACTOR IF COUNTING PULSE RATES AFTER EXERCISE
If heart rate is measured after exercise, either manually or with a heart rate monitor:
1. Add 10 beats per minute if measured within 10 seconds.
2. Add 20 beats per minute if measured after 15 seconds.
These are ballpark numbers, but you cannot expect field measurements to be exact. To get a practical read on levels of exertion, it is best to combine heart rate estimates with your own feedback on perceived exertion.
Reference: Allison DeVan, Barbara Lacy, Miriam Cortez-Cooper, Hirofumi Tanaka, Post-exercise palpation of pulse rates: its applicability to habitual exercisers Scandinavian Journal of Medicine & Science in Sports, 15:177-181, 2005.
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There is a lot of attention paid in the Atkins diet plan towards food and cooking. It’s true that your food choices on the diet are of utmost importance. But a lot of people make the mistake of ignoring exercise. The newly released Atkins food pyramid shows the importance of exercise. It shows an increase in food options with increased activity. Exercise is important on the Atkins diet, and important for everyone’s overall health.
Exercise is beneficial to body, mind and soul. It has many major benefits, even at limited levels. It not only burns fat but it boosts your metabolism and increases circulation. Daily exercise helps your body eliminate toxins through sweat glands and lymph systems. It is especially important to all low-carb weight loss programs because it regulates blood sugar levels.
Physical exercise is essential for Atkins diet success. Without exercise, your body isn’t configured to process carbohydrates successfully. Research has shown that sedentary individuals have extreme insulin reactions to even moderate amounts of carbohydrates. This means that exercise doesn’t only help you lose weight, it will help you keep it off too. Exercise will teach your body how to process the carbohydrates in your diet. When you exercise regularly, you’ll be able to eat more carbohydrates over time because your body will use them efficiently.
There are two basic types of exercise: aerobic exercise and anaerobic exercise. The best regimen combines these two forms each week.
Aerobic exercise’s primary goal is to increase your heart rate. This causes your body to consume more oxygen and it gives all of your cells a fresh supply of oxygen. If you’ve been without physical activity for a while, many of those cells have been deprived. Aerobic exercise will regenerate them and help you feel better in times when you aren’t exercising.
If you’ve been inactive for a while, it may take some time to get used to your new aerobic workouts. You may want to get some advice from your primary care doctor or a professional aerobics instructor. Make sure to start slowly to give yourself time to adjust to your new movements. It’s essential that you learn how to stretch and warm up correctly in order to avoid muscle strain.
Some good beginning aerobic activities include walking, golf, tennis and dancing. These activities won’t cause a lot of strain on your body, but they will get your heart moving. Start slowly and set small goals for yourself. For example, if you are starting a walking program begin by walking four blocks. Then increase your training to five blocks, then six. Your body will respond well to the exercise; after all your body was meant to move!
Anaerobic exercise includes any activity that isn’t technically aerobic. Most of the exercises in this category build muscle mass. Weightlifting and strength training are examples of anaerobic exercises. Working out with weights is an important part of losing weight. As you lose fat, you’ll need to replace it with muscle in order to stay lean. Don’t be afraid of working out with weights. You won’t need to become a bodybuilder. Weight bearing exercises like isometrics and resistance training will help improve your bone density, your posture and your fat burning potential.
If an exercise program is not part of your weight loss efforts, you are setting yourself up for failure. Make a commitment to incorporating exercise into your weight loss efforts and you’ll see the results immediately.
What’s going on gainsters. Today we talk about hollow body. THE MOST IMPORTANT. THE MOST IMPORTANT THE MOST IMPORTANT THE MOST IMPORTANT exercise and hold you need to know if you’re serious about your fitness and or calisthenics. I said that 5 times because it’s that important
Hollow body is used in nearly every position so establishing this and laying a foundation is key !
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Here are examples of how you could fit these into your workouts
Beginner – 5 sets of 30 second leg extensions – 2-3 minute rests in between
Intermediate – 5 sets of Hollow Body Rocks 15 seconds superset Side to Side Hollow Body Rocks 15 seconds – 1-2 minute rest in between
Advanced – 5 sets of Hollow Body Rocks for 30 seconds superset with Side to Side Hollow Body Rocks 30 seconds – 1-2 minute rest in between
You could superset these with some good pushups or good pullups. You could add these on to any of the other workouts on my channel, or you could finish your workout off with these.
#1 KEY POINT ! Make sure your lower back is NOT arching. As soon as you feel it start to arch tighten up and hold that position. You will over time be able to get lower and lower
Any questions or comments let me know. As always please let me know what you want to see next ! Now let’s make those core gains !
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About Me
My name is Gregory Scott and I help and empower my clients in becoming the strongest version of themselves.
I love everything fitness, calisthenics, and movement related. Whether it’s through in person training, online
training, or through one of my programs I want to spread the gift and my passion for fitness to all.
My goal is to impact as many people as to help anybody that wants it to be the strongest version of themselves!
Because of that I want to know about YOU ! I respond to every single comment and message that I get on here
Reach out to me and let’s all get better together !
Music : https://www.youtube.com/watch?v=n1ddqXIbpa8
Outro: Take/Five & Jordan Comolli – Quake
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More Exercise Articles
Exercise bikes are one of the most popular home fitness machines on the market. These bikes give you an effective workout and promote a healthy lifestyle. You will have fun, enhance your fitness routine and burn calories with exercise bikes. They are also referred to as stationary bicycles, indoor bikes or studio cycles. They work your legs, lungs and heart while limiting the impact on your knees and leg joints. Exercise bikes are available in several different designs. Due to the cost involved, you will most likely purchase only one exercise bike for several years to come so read the following buying guide and make an informed decision. A basic buying guide for beginners.
What are the factors to keep in mind when buying an exercise bike?
Smart shopping is required when buying home fitness equipment because it is normally a long-term investment. Check whether the bike offers a comfortable seat and a well-balanced flywheel. Also make sure that you can vary your workouts with adjustable resistance options. The exercise bike should have a sturdy frame and a wide range of seat heights. Finally, check whether the bike comes with a good warranty and free repair services.
What are the different kinds of exercise bikes available?
There are three different types of stationary exercise bikes: upright bikes, recumbent bikes and dual action bikes.
Upright Bikes:
Upright exercise bikes are similar to traditional bicycles. These bikes have tiny saddles where you sit with your back unsupported and pedal. Upright bikes occupy very little space. They give you a good lower body and cardiovascular workout. You can even stand up and pedal with an upright bike.
Recumbent Bikes:
Recumbent bikes have a laid-back seating style. The chair-like or bucket seat allows you to lean back for a more comfortable ride. This seating arrangement is good for people with back problems, as it provides lower back support. The pedals are located toward the front of the bike, making the seated position similar to the one that you adopt while driving. These bikes work your hamstrings and gluteals. They also promote efficient blood flow throughout the body. Some recumbent bikes have a recline feature that allows you to adjust the angle of your seat accordingly. They are ideal for overweight persons. If you are not a bike enthusiast, recumbent bikes should be your choice.
Dual Action Bikes:
Dual action or elliptical bikes have movable bars as arm handles. You can increase the overall aerobic intensity of your workout by moving your arms and legs at the same time. Dual action bikes are ideal for those looking to tone both their upper and lower body.
What kind of resistance do you need?
Exercise bikes use friction-based, electro-magnetic or air-resistance mechanisms. The kind of resistance you can choose depends on your budget. Bikes with friction-based resistance, like a caliper or fabric brand brake, are low-priced, but they offer only limited programming. Bikes with air resistance use a fan to produce resistance. The fan also provides a cooling effect. These bikes last longer, as they are free from friction which causes wear and tear. Air resistance bikes are very rare. However, the Schwinn Airdyne is the most popular model of this kind.
Bikes that use electro-magnetic resistance are smoother. These models are usually more expensive, but they provide quieter operation. You can benefit from their pre-set programs and heart rate monitors as well. Try to select a bike with automatic resistance settings, as it will be safer to use.
Do bikes require power to operate?
Most bikes are self-driven and do not need mains power to operate. You can use an exercise bike for about six hours a day. These models last longest if only one or two persons use the same machine. If more than two people use the same bike, it is advisable to purchase a model that requires mains power to drive them.
How much space do these bikes occupy?
Exercise bikes are usually small and occupy minimal space. You can opt for fold-away bikes that can be stored in racks when not in use.
Do you want to monitor your workout?
Most exercise bikes provide information on speed, distance traveled and length of your workout. Do you want to know the total calories you burnt, the program mode or the resistance level? Some advanced models give you all this information along with your pulse and heart rate. Pre-programmed workouts and information storage are offered by sophisticated exercise bikes only.
What research made your decision on what bike to buy?
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The 7 Minute Workout is the training offered by a study at the McMaster University that showed that high-intensity 7-minute are sufficient for:
– Burning fat more quickly
– Maximizing caloric consumption
– Training the muscles of the whole body,
– Improving health by reducing the risk of cardio vascular diseases such as heart attack and stroke.
One of the best home gym workouts designed to tone your body and lose maximum fat in the shortest period of time possible.
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You can also have the total body 7 Minute Workout on your smartphone and tablet:
Android: https://play.google.com/store/apps/details?id=com.ego360.sevenminute
Apple iOS: https://itunes.apple.com/app/id886292467
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The exercises from training allow you to increase glucose absorption capacity, aerobic strength and cardio vascular functions.
The high intensity cardio routine is fast, simple to perform and doesn’t require any equipment. A fast circuit that will train: legs, butt, abs, arms, chest, shoulders and back, a simple workout of 7 minute for a full body tune up.
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The 7 Minute Workout is a “scientific” training that minimizes the time it takes to reach good physical shape from all points of view.
The video guide (with timer) illustrate 12 simple exercises that can be done anywhere! You can do the workout at home, it is practical since no equipment is necessary (just a simple chair) and is fast since it only lasts 7 minutes. In addition, to increase the intensity and effectiveness of the workout just repeat the workout.
The video offers a virtual personal trainer who, step by step, guides you in the execution of the exercises, indicating the execution times and the interludes, and also highlighting the possible errors of execution of the exercises.
The virtual personal trainer motivate and guide you to focus and get the most out of exercises.
The exercises provided by the 7 minute workout are 12:
1 – jumping jacks (aerobic exercise)
2 – wall squats (for legs and buttocks)
3 – push-ups (for arm muscles, chest and shoulders)
4 – crunches (for abs)
5 – step up (for legs and buttocks)
6 – squats (for legs and buttocks)
7 – triceps dips
8 – plank (for abs and flat tummy)
9 – high knee run (cardio and abdomen)
10 – lunges (legs)
11 – Side plank (oblique muscles – hips)
12 – pushups with rotation (to train arms, chest and shoulders)
Just 7 minutes a day to burn fat, rev-up the metabolism, build strength and muscle and improve healt.
Important. Warnings and conditions:
Before undertaking any physical activity it is important to consult a doctor. The 7 Minute Workout video is not meant to substitute for the guidance of a professional in the industry and is designed simply for illustrative purposes. So it is you who must choose how often, when and how to train in full awareness and with full responsibility. Special caution is necessary for pregnant women and minors.
Warnings: https://www.ego360.com/terms.php
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The 7 Minute Workot video is created for LumoWell / LumoFit project by Ego360
Over the years, it has become very clear to me that one of the closest things to the “fountain of youth” may be obtained by regular activity such as walking or weight-bearing exercises; therefore, by strengthening muscles, boosting the amount of oxygen consumed, during the activity, you improve your aerobic ability by 15 to 20 per cent. The benefits derived from exercise has surprised Researchers (Consumer Reports) as they have found that these consistent exercises, may prolong life by adding as much as 10 to 20 years to your life if done consistently, which is a definite benefit to healthy living. See what Rosa Young has to say.
Consistently shown that being active cuts the risk of early death by about 50 per cent for both sexes. Your heart becomes stronger, your lungs become healthier, and your joints will love you! Exercise stimulates the growth of new brain cells in older adults as well which is a definite plus.
According to Dr. Andrew Weil,in his book “Healthy Aging”, he states that “walking is the overall best exercise that can fullfill the body’s need for regular aerobic exercise, if you do it vigorously.” He also states “The human body is designed to walk, requires no equipment, and it carries the lowest risk of injury.” “The human body is designed to walk” Dr. Weil states.
Walking is a perfect conditioner for joints. It is something that we can do for life, and all we need is a good pair of walking shoes. Make certain you get fitted properly for your shoes. You have the option to join a walking club as well.
Obesity is becoming one of the top killers of North Americans, next to cancer and heart attacks and strokes. Exercise and lowering calories is the best thing you can do for your body. Use the stairs instead of the elevators. Park your vehicle further away so you have to walk further to get to it. Walk in the malls if you do not feel comfortable by yourself. Get a certified Nutritionist or Dietitian to set up a special program for your healthy eating and exercising. Above all, encourage your grandchildren to walk with you.
Exercise may reduce colon cancer by moving the wastes through the body faster; thus lowering the insulin levels. Researchers have found that exercise may also protect against breast cancer and prostate cancer by regulating hormones. If you find walking difficult, then try the swimming pools made available to you in your area. Take a look at exercise pools. Swimming actually takes the stress of all the joints which is a big relief to your body, if walking is not your forte’.
Exercise can help keep you young by fighting the stresses in your life. Exercise actually lowers the stress hormones, and gives you a better outlook on life in general. It helps to keep depression and the blues away and regular aerobic exercise can work as well as anti-depressants. If you are able, buy a treadmill to put in your home to help initiate exercise.
Researchers have also found that moderate workouts may actually help reduce infections by temporarily boosting the immune system. The immune cells have a greater aggressive capacity to fight off infections. Fewer colds are caught by people who exercise.
Pelvic exercises may help to prevent erectile dysfunction and possibly benign prostate enlargement, which is of course, a common cause of urinary problems for men. These exercises are also excellent for women, but they would be called “Kegel” exercises, similar to holding your pelvic and anal muscles together. This will help to stop those annoying urinary drips if you work at these exercises regularly.
According to Consumers’ Health magazine, increasing activity aids in reducing night sweats, and sweating from menopausal activity, hot flashes, enhances menopausal moods. This seems to me a far better way then using pharmaceuticals to relieve these problems.
Exercising the upper body and using breathing exercises can reduce the need to use an inhaler in mild cases of asthma, new evidence shows, according to Consumer Report Health. So many people have inhalers, and if we can relieve the asthma mildly by exercise, why not try it first?
Lastly, control of our blood sugar levels ils very important. Exercise helps maintain a healthy blood-sugar level by increasing the cells’ sensitivity to insulin and thereby controlling body weight. Regular vigorous walking can significantly cut the risk of developing Diabetes Type 2.
A recent issue of “Health News” from the University of Toronto Faculty of Medicine looked at the problem of “exercise resistance.” Many of us can think of a million other things to do rather than exercise. Take a look at the reasons you may have resistance to exercise. It is often noted that the idea of exercise is hopeless, despairing, angry and you just do not feel like doing it.
Listed above are many of the reasons for exercising and what it does for your body and mind. Choose positive things in your life to include exercise. You will feel better for it and find out one of the secrets to better healthy living just by consistent exercise.
Listed above are the many reasons for increasing our level of exercise which have obvious healthy benefits for healthy living. I think it is time we do our part and become a pro-exerciser to improve our health, rather than relying on pharmaceuticals to save the day.The Best Guides to Teach You How to Eat, Exercise and Live Healthy Lifestyle
Most of us know that exercise is imperative to long-term health. We know it, yet why is it that exercise is so easy for us to excuse from our daily life? I believe there are many reasons, yet most of our excuses point to this one thing: laziness. What is your excuse for not getting fit?
Now trust me, I have been there. My life gets so busy at times that exercise seems like the last thing I want to do. I am tired, stressed, and do not feel like going to the gym and exerting energy I feel like I do not have. It is at this point that I come up with a lot of excuses.
“I have a headache”, “I will hit up the gym tomorrow”, “I am too tired and my body needs to rest”, “I have too much to do”, and the list goes on and on.
Sometimes, my excuses are so outlandish and ridiculous that I am shocked by my endless creativity! But when I buy into them, I am also secretly disappointed in myself and so begins the cycle of inconsistent exercise and constant excuses.
I have found that with exercise, it comes down to this: COMMITMENT.
Without commitment to exercise, it is impossible to do. I recently sat down with myself and had a talk. The outcome was this: I would not let my excuses deter me from exercising (unless they were real and life-threatening). It was hard in the beginning, but I stuck with my commitment to exercise and now those excuses are whispering in my mind instead of screaming.
Let us get real together for a moment and look at exercise from another angle. Let’s look at common excuses we all use for not hitting the gym and finally put them to rest.
1.The infamous “I am too tired.” I have used this one all too often. But here is the fact: Exercise can help! Exercise actually livens up our system, not to mention also helping us to lose weight (a common cause of tiredness).
2.The all too common “I am too busy and do not have the time.” OK, I am guilty of this, too. But think about this: most people now a days are truly very, very busy. But somehow, a lot of people find the time to exercise. We CAN fit in our workouts…it comes down to scheduling and prioritizing.
3.“The gym is too far. I will probably spend more time in traffic than at the gym.” Is your gym further than 30 minutes from your house? If so, join one that is closer. I did this last year and it has made a world of difference. With my gym only 5 minutes away, it is difficult for me to make this excuse.
4.“I want to sleep in.” Did you know that too much sleep can be just as bad as not enough? If this is a common excuse for you, go to bed earlier.
5.“I do not want to go to work sweaty.” Here’s an interesting one that comes with an easy solution. Most gyms now a days have showers and enough space to get ready for work in. Now that is convenient!
6.“I have to take my kids to (insert whatever it is you do here).” Now I can totally understand this one to an extent. Of course, your children should be a top priority. There are a lot of activities your children need you for, no doubt. But do you think there are some occasions where you can arrange a carpool or other arrangement? Sometimes this can be a logical choice.
7.The ole’ coach potato excuse “My favorite show is on.” All right. If you are using this excuse, then stop right here. We live in an incredible age where TiVO and VCRs exist. Just tape your show and watch it later.
8.And now for one of my personal doozies “I am feeling too fat to go
to the gym.” Now I am sure there are a lot of you saying to yourself, “Huh?” But I am almost willing to bet that there are some of you out there who can relate to me.
Sometimes the gym can be uncomfortable and it is easy to feel out of place. There are a lot of people there who look absolutely fantastic, and I tend to compare myself with them. But here is the thing I always tell myself: most of them had to start somewhere. Plus, the gym (and exercise, for that matter) is what will get me to my goal. So on those days when I am feeling ultra sensitive, I make myself suck it up for the betterment of me.
So there they are: 8 common excuses for not exercising. Do you let excuses rule your exercise? Have an honest talk with yourself and find out what is really beneath the excuse. Do you tend to come up with colorful and creative excuses like me? If so, I would love to hear them!
Always remember this: your health and vitality is in your hands. Get yourself out and exercise. You will feel better for it!
When we select a workout program and try to follow it religiously we tend to ignore the finer points and the import of the workout regimen in its totality. Most people concentrate on loosing weight, some try to build muscles, and some would exercise simply to remain fit. What is ignored is that any exercise regime will not be completely beneficial unless it is followed in a manner to derive maximum benefit. A great way to get started is with a guide.
Strenuous exercise by itself does not give optimum results. Any exercise procedure should include a controlled and monitored diet. If you are exercising daily and eating junk food without giving any thought to the calorie intake, the benefits derived from exercise is bound to be nullified. More than that, exercise and healthy diet need to become a way of living rather than means to only build muscles or loose weight.
Exercise will help you to keep fit but it is no guarantee that you will remain fit always. Exercise and diet should go together to make it a lifestyle which can last long. Once that is accomplished, both become a habit and help in old age.
Moreover, as age catches up on us we need different exercises, say, seniors exercise, than what we are accustomed to during our prime years. A regulated diet and a typically supportive lifestyle complement exercise and stand in good stead when it is time to convert to a seniors exercise regimen.
Fact is as we grow older, we need to keep in shape more than the younger generation. With age the capabilities of the entire body system, muscles, organs, and mind, deteriorate and need more care than before. The changed lifestyle that you adopt in younger age comes in handy later in life. It then becomes simply a matter of shifting from the earlier exercises to a seniors exercise regime.
Many places, like YMCAs have separate sections for seniors exercise. They take special care by providing them with swimming pools, sauna baths, and hot tubs, which are more suitable for seniors than an exhausting workout. Seniors exercise coupled with some multivitamin tablets and sufficient water intake is more than enough for seniors. At their age, seniors cannot be expected to undergo the stress of a 15 miles treadmill run or a bench of 350. The idea of a personal trainer at that age is another option that should be considered if it is affordable. A personal trainer for seniors exercise will guide you through with his expertise.
When we are young we feel that all talk of a regulated diet, change in lifestyle is irrelevant. We ignore it at a great cost to us. The realization comes when, as seniors, we find it difficult to even do the simplest of exercise which appeared mundane earlier.
More Exercise Articles
Body weight exercise routines were developed so that an individual can use their own body and movements to exercise as opposed to expensive gym or weight lifting equipment. Instead of building strength and endurance in just one area of your body it allows you to build it throughout your whole body.
Many of the exercises are familiar ones, or a new “take” on an old body weight exercise, but don’t be fooled into thinking that it’s not effective because it is familiar. Many newer forms and methods of the familiar exercises have been created as well as ideas for increasing the difficulty level of the exercise; things like adding ankle or wrist weights to your routine or different positioning of legs, arms or hands can change the set of muscles being used. Go here to get adjustable ankle/wrist cuff weights.
So you have decided to use body weight exercises as your workout routine? But how can you get the most from this routine?. These five tips, when used consistently, will do just that.
First, be sure to use several cardio vascular exercises as part of your over all body weight exercise workout. By alternating between first cardio warm ups and stretches and then body weight exercises then returning to cardio exercises you will naturally increase your heart rate, exercise your whole body and stretch the muscles preparing them for body weight exercises. One suggestion is to begin with a quick walk prior to your exercise routing, but the most effective method is to alternate between cardio, then body weight, returning to cardio and so forth. Exercises to best achieve a higher heart rate as well as to stretch and lengthen muscles are: stepping while rotating your arms, lunges with windmills or punches which alternate sides, marching in place, jumping jacks or jump rope, knee lifts, or front kicks.
To achieve the best possible fat burning results, break your exercise routine into two or three short segments. Try to implement a 10 minute routine while at work as opposed to a visit to the coffee pot. You will definitely return more revitalized.
Another technique as part of your routine workout that will help you achieve more results from your body weight exercises is using timed circuits. Timed circuits are “a series of exercises, performed one after the other, with little rest in between, according to the International Sports Science Association. This method is the one used by the British Royal Marine Commandos, many professional gymnastics and trainers.
To perform timed circuits you simply do a bodyweight exercise a certain number of times in a specified period of seconds. For example, thirty pull ups in thirty seconds would be a timed circuit bodyweight exercise, and then you would continue on to the next exercise and do it also a certain number of repetitions in a specified period of time. To achieve the best results of a timed circuit routine you need to the number of repetitions that you complete, without increasing the period of time to complete it.
A third tip for making the most of your bodyweight exercise routine is to keep a training log. Be sure to include the date, time, number of repetitions, time of repetitions and cardio exercise routines, and a start and stop time. This will allow you to do several things: track the exercises; the total workout time also and provide you with the information needed to determine when an increase is appropriate as well as how to vary your routine. Training logs are available online, (however some require you to join to use); you can create one on your spreadsheet program, or you may purchase one in a bookstore or online at Amazon.com such as The Body Minder and Exercise Journal, by Francis Wilkins; or The Ultimate Workout Guide by Suzanne Schlosberg.
The last tip is easy and fun. Vary your routine; don’t perform the same familiar exercises over and over again. Many people from beginner to professional are familiar with over 25 standard exercises, many of which include variations on Jumping Jacks, Pull Ups, Sit Ups and Squats. Try some of the more advanced body weight exercises such as the Russian Twist, Hindu Push ups, and Burpees. You can also add variety to your body weight exercise routine by: changing the weight, leverage or resistance of a specific exercise, recruiting an exercise partner, and renting videos.
Using these tips can make help you achieve the maximum results possible in your body weight exercise routine and you don’t have to spend hours at the gym slaving away at weight lifting equipment or purchasing expensive equipment for your home. It only takes minutes a day with a consistent body weight training program and these tips to increase your metabolism, increase and build muscle.
More Exercise Articles
How Exercise Balls Have Evolved Into Exercise Equipment For EveryoneIt was Swiss medical therapists that invented the exercise ball and it has become a most popular hit to say the least. People are attracted to the shapes and colors of the balls and they are quite useful when it comes to exercising because they offer so much support. The best thing about exercise balls is that they help to strengthen and tone all parts of the body but because they are so soft many people are using them as part of their yoga rituals.
People seem to really enjoy the exercise balls because they are so durable and can withstand just about anything. They maintain their shape and can withstand a lot of weight. Another benefit is that they are not harmful in any way to your body at all. There are several styles and colors to choose from, they are very easy to store and a lot of people even let their children play with them too. A good ball to start with comes with a free pump!
The exercise ball was originated for medical purposes and used in medical therapy to support the body during exercise. They actually help maintain some balance. There is no worry about the ball bursting because of the material that it is made from heavy duty latex. There are some exercises within the boundaries of yoga and outside those boundaries that can only be used with the exercise balls. Exercise balls can make a big difference when it comes to the limitations that are set for particular exercises that would not otherwise be able to be done on a floor.
Many people feel that the exercise ball offers stability that would not other wise is possible but the exercise eliminates that instability and helps to maintain balance. It also helps people to use muscles that they would not otherwise use. Exercise balls are very useful for spinal injuries and people with back problems. Physiotherapy very often uses the exercise ball as part of their practice. However it has been proven to be very efficient in the reduction of any back pains. The Swiss exercise ball provides people with back pain and back injuries a very simple and effortless way to restore movement after a back episode or injury. It strengthens the muscles in the body but especially in the back and allows for greater flexibility.
Many rely on the exercise ball for the core strength of their workout. There are a few things that you should know about which exercise ball might work best for you. Before you buy a ball, make sure it’s the right size for your height. To test it, sit on the ball and make sure your hips are level or just slightly higher than the knees. Even if you are obese you will find many balls that can easily hold over 600 pounds. There are essentially many ways to use the exercise ball such as for weight training, abdominal training, yoga and Pilates. When you incorporate some of the exercise DVDs with the use of the exercise ball you will find that you can really benefit from these together.
Basic Balance Ball with free Hand Pump.
If you think making exercise fun is impossible, we respectfully disagree! Infact, we believe that exercise must be enjoyable to be a regular
part of your life. But before we tell you how you can make this happen for yourself, let’s start with 3 reasons why exercise is often anything but fun:
1. Exercise Becomes A Shuttle Launch:
We’ve all read the long, complicated instructions for how to do exercise and even more complicated reasons why these instructions are necessary.
Ignore them all.
The more complicated you make it; the less likely you are to do it. Losing weight is about burning more calories than you consume. It’s not rocket science and it should never be rocket science in your weight management journey.
2. Although I Haven’t Exercised For The Last 5 Years, I Will Run A Marathon By Some Time This Evening:
One of the most common mistakes in exercise is to take on too much too quickly. There is no exercise in the world that can make you fit in one session (and just about any will get you fit with consistency). If you’re not used to exercising regularly, don’t just get up and try to jog for the next four hours.
3. Exercise Becomes A Chore:
When does exercise become a chore? Here are a few examples:
i) You have to drive 30 miles to get to the destination of your exercise activity.
ii) The treadmill that gives you guilt each time you look at it but you still don’t want to use it
iii) The aerobics tape with the repetitive workout
So, When Is Exercise Enjoyable?
We’ll give you 5 examples of fun exercises – each for a different personality type. See if you’ll enjoy one of these:
1. Salsa Dancing:
Salsa is the Spanish word for “Sauce” denoting a spicy or hot flavor. The Salsa Dance, in true reflection of the word, is a lively, vigorous and fast paced dance. Great fun, great exercise. Get started easy.
2. Wii:
Wii is a Nintendo video game console. What makes it stand out is the
Wiimote. This is the primary Wii controller and it can detect motion and rotation in 3-D. This enables you to physically participate in the game. For example: in Wii Sports, which comes with the console, you mimic the motion used in actual sports to play the game. So if you’re boxing you would actually be punching the air like you would an opponent or with the Tennis Game, you actually swing your arm to hit the ball with the racquet. Get Started now.
This makes Wii another great way to get exercise.
3. Geocaching:
Geocaching is an outdoor treasure hunting game in which participants use a GPS to hide & seek Geocaches (small “treasures” like a toy, book or a map) anywhere in the world. All the walking, hiking, climbing and even occasional swimming make this fun activity really good exercise as well. Check it out for free.
4. Boxing:
Learning to throw a proper punch and taking it out on a punching bag is not only a great stress reliever, it’s an intense workout as well. What’s more, learning to box does not require you to actually fight anyone and starting off can be as simple as trying a class in a health club or purchasing a punching bag. Start out as a beginner.
Would you like to learn to throw a proper punch? Does it sound boring?
5. Backyard Soccer:
Backyard Soccer is simple to play, a lot of fun and great exercise too. All you need is an open space, a soccer ball & some way to mark two goal areas and you’re away. You can even get a few friends together and enter an amateur soccer league.
And That’s How Exercise Becomes Fun!
These examples illustrate the sort of activities that make exercise fun. Whether it’s dancing, video games, fighting arts or enjoying the great outdoors, all of these activities have great calorie burning potential and you will love doing them.
Next Step:
Brain Storm and figure out what physical activity you would love to do, you can use our examples for reference. It could be learning to tap-dance; taking up flag football, going fly-fishing or anything else that works best for you. Have fun!
Following the shocking admission by the IEBC CEO Ezra Chiloba that nearly half the BVR kits are not working, the opposition has cast serious doubt over the credibility of the voter registration exercise. Both sides of the political divide are rallying supporters to register in numbers so as to land the first blow in the 2017 elections. So are the IEBC up to ensuring a credible voter registration exercise? Debarl Inea speaks to Kisumu Town East MP Shakeel Shabbir, Professor Herman Manyora, Igembe South MP Mithika Linturi, Gem MP Jakoyo Midiwo and Kiambu Senator Kimani Wamatangi.
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You’re too busy, too tired. too intimidated by treadmills and dumbells and guys in muscle tees-yes, you have plenty of reasons not to exercise. But there are even more reasons to exercise. Time and time again, exercise has been proven to boost overall physical, mental and emotional well-being.
Everyone would agree that exercise is a vital component of any long-term weight-control program. Therefore, establishing an exercise routine that works for you is important. As humans, however, we can be very clever in devising reasons and excuses not to exercise.
Most of us make excuses at one time or another for our behavior, and the reasons vary widely. In our busy and often stressful lives, we convince ourselves that there simply isn’t time to be physically active. If we examine our days more carefully, however, they are most likely filled with all sorts of “unplanned time robbers.” Phone calls, requests for assistance, deadlines, etc. are common time robbers. Before long, the needs of others begin to far outweigh our own needs–our need to be physically active.
I don’t have enough time!
First, set a goal that will motivate you, such as fitting into a pair of new or old jeans. Once you establish that objective, the next part-finding the time to work out-will quickly follow. With 1,440 minutes in each day, you should be able to set aside 30 of them to do something good for yourself.
Exercise is boring!
Find something to do that is fun for you. Focus on one activity, others crave variety in their routines. Exercise is overwhelming enough. If you set up unrealistic goals for yourself, you sabotage your efforts for maintaining them.
I can’t seem to make it to the gym!
Things come up, and exercise is just not as large a priority as the events that we allow ourselves to be distracted by. People who struggle to fit fitness into their routine change the way they think about exercise. Focus on exercise as a habit you build into your life like taking a shower, or brushing your teeth.
Exercise can be your best ally against weight gain and many diseases associated with overweight. Exercise increases and prolongs calorie burning and increases stamina, fitness, and muscle strength. Physical activity has also been shown to decrease appetite for many individuals and is directly associated with long-term weight control. Remind yourself regularly of the positive benefits you receive from physical activity.
Here are some tips that will help you start and stick with an exercise program:
Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
Get a partner. Exercising with someone else can make it more fun.
Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Consider activities like dancing and racket sports, and even chores like chopping wood.
Choose a comfortable time of day. Don’t work out too soon after eating or when it’s too hot or cold outside. Wait until later in the day if you’re too stiff in the morning.
Don’t get discouraged. It can take weeks or months before you notice some of the changes from exercise.
Forget “no pain, no gain.” While a little soreness is normal after you first start exercising, pain isn’t. Stop if you hurt.
Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play tennis.
The mind can also benefit from exercise. Increases in overall well-being, mood, self-esteem, and the ability to cope with anxiety and stress have been found to be true of regular exercisers. Some people experience improvements in quality-of-life with regular exercise.
Exercise Can Help Menopause
Regular, vigorous exercise at menopause time can help reduce many of the commonest symptoms of menopause. It will also help deal with heart disease and osteoporosis. Use exercise as part of a holistic ‘menopause programme’ which should include attention to diet and relaxation as well as use of natural remedies including herbs.
Here are the 6 great reasons to exercise at menopause time:
1. Exercise, Menopause And Feeling Good
Aerobic exercise improves your mood and relieves tension. This helps to reduce the depression and anxiety which can accompany menopause. This is thanks to the hormones called endorphins released by exercise. For some people the good feelings last for several hours after the exercise has finished.
2. Exercise, Menopause And The Brain
Exercise improves blood circulation to the brain. This helps to counteract the poor memory and fuzzy brain which often accompany menopause.
Use ginkgo herb at this time too. Ginkgo helps memory and other brain functions. Try a 3-month course.
3. Exercise, Menopause And Abdominal Fat
Aerobic exercise helps to reduce abdominal fat. This is the place where weight easily goes on during menopause.
Aerobic exercise involves continuous, moderate exertion over an extended time. For example, running, hill walking, swimming and tennis are aerobic; golf, weights and exercise machines are not, because of the frequent breaks.
4. Menopause And Osteoporosis
Strength training (at a gym) stimulates bone growth and delays the progress of, or onset of, osteoporosis. If possible, start this before menopause begins; the earlier the better.
5. Exercise And Heart Health
Exercise helps to improve cholesterol levels. This adds to the benefits for the heart and arteries provided by increased physical fitness.
6. Menopause, Exercise, And The Immune System
The lymphatic fluid is an essential part of the immune system. Exercise is the main factor making this vital fluid flow through the body. So exercise helps ensure maximum health both during menopause and at other times because it stimulates the immune system.
What You Can Do
* Take up a sport and play several times a week.
* Take long, regular country walks over rough terrain.
* Try yoga; once learned, you can do this yourself at home conveniently and at low cost.
* Go to the gym and set up a training programme in consultation with a qualified member of staff.
Start To Exercise Now
Start a programme of regular exercise at menopause time and see how great you feel for it. Start slowly but regularly and you will often see your symptoms improve steadily. In addition you will help your weight to stay moderate and benefit every organ and system of your body. This must make sense!
Find More Exercise Articles
Are you having difficulty getting started with exercise? Your best excuse immediately pops into your mind to interfere with your good intentions. You definitely need some ideas and strategies that will overcome your resistance and make it easier for you to get started.
First, call it what it is – an excuse. An excuse to pass on exercise is a justification to avoid doing what you know is good for you. You make it appear more acceptable or less unpleasant in your mind. You tell yourself you don’t have enough time and you believe yourself! Because you believe it is a fact, you decide that it is OK not to exercise. Then you don’t feel too guilty about skipping exercise.
You know you don’t have time to exercise, but put on your exercise clothes and shoes anyway to counteract your excuse. That will help you to stop believing that you don’t have enough time. Decide that you must find the time to exercise. Decide to make time. Then get practical, look at your day timer or PDA and schedule exercise as you would any other important task in your life.
While you are doing these first two steps, it is imperative for you to remember that if you keep on doing the same thing, you will keep on getting the same results. In this case if you keep on pushing exercise to the bottom of the priority list, you will continue to live with a body that is sluggish, overweight and/or has health problems.
Jumpstart your energy level with some energetic breathing, now that you are prepared. Yes, you breathe all the time, but it is ineffective, shallow breathing that doesn’t get you much breathing,. You need more oxygen, because more oxygen equals more energy.
Do this little exercise as you read this article. Rate your energy level right now on a scale of zero to 10. Make a note of the number. Is it 4 or 5? Maybe 3? If you are feeling rather energetic, you might rate yourself higher.
Now breathe deep into your belly with abdominal breathing. Pull the air way down by expanding your abdomen. Don’t lift your shoulders. Make each inhalation equal in time to the exhalation, so you don’t get dizzy. When you start, count one thousand, two thousand, and etc. to make the inhalation equal to the exhalation.
Breathe this way for three minutes. Time yourself so you learn how this really works. If your diaphragm muscle is weak, this may be hard, but stick with it. Just go slowly and do another minute.
Now, rate your energy level again. It is probably 1 to 3 points higher on the scale than it was before you did abdominal breathing. Do this exercise any time you want more energy and especially before you want to exercise. It sends instant energy to your muscles where you need it. More energy translates into more motivation to exercise, so it is easier to overcome your excuses.
Last of all just start doing something for 5 minutes. Move. Get the exercise juices going. Walk around your house. Walk up and down some stairs. Stretch your body over an exercise ball. Grab the dog and start walking. Put some fast music on the stereo. Dance. Jump in the car and go to the nearest park.
It feels really good. Your muscles have been crying out for some action and you have been ignoring them. Move. It only takes a little bit to start to feel good.
Jumpstart your exercise today by naming your excuse, so you immediately have more command over it. Counteract it with a specific plan. Remember that you must do something different to get different results. Start by breathing deeply into your belly for more energy, put on your exercise clothes and get moving.
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Fun Beginners Dance Workout For Weight Loss – At Home Cardio Exercise Dance Routine
This is dance workouts videos to do at home to lose belly fat and weight featuring Donnie and Cindie Corbin.
In this super fun dance workout for beginners you will get your cardio exercise routine on with Donnie and Cindie. The hip hop dance workout video is great for weight loss.
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